Syrup, Cane
FDC 167743serving (21 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 5 · -4 vs Sweets medianCane syrup scores 5 of 100 on the Nutrient Density Score, a Low-band result ranking 47th of 60 in Sweets, yet it stands out among syrups for an excellent 20% DV of iron per serving, a trait tied to the mineral content of unrefined cane juice as it's boiled down.
It's drizzled over pancakes, biscuits, and cornbread, or stirred into baked beans and glazes in Southern and Caribbean cooking, typically by the tablespoon. The concentrated sweetness means it's high in sugars at 73.2 g per 100 g, so it functions as a sweetener to use sparingly rather than an everyday syrup; candies, sweet chocolate coated fondant is a listed alternative that scores higher in the same category.
Source: USDA FoodData Central · Public domain
Percent of calories derived by NutriVerdict from USDA grams
Nutrition facts
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 269 kcal | 13% |
| Total fat | 0 g | 0% |
| Saturated fat | 0 g | 0% |
| Cholesterol | 0 mg | 0% |
| Sodium | 58 mg | 3% |
| Carbohydrate | 73 g | 27% |
| Dietary fiber | 0 g | 0% |
| Sugars | 73 g | |
| Protein | 0 g | 0% |
| Potassium | 63 mg | 1% |
| Calcium | 13 mg | 1% |
| Iron | 3.6 mg | 20% |
| Magnesium | 10 mg | 2% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | 0 mg | 0% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 56 kcal | 3% |
| Total fat | 0 g | 0% |
| Saturated fat | 0 g | 0% |
| Cholesterol | 0 mg | 0% |
| Sodium | 12 mg | 1% |
| Carbohydrate | 15 g | 6% |
| Dietary fiber | 0 g | 0% |
| Sugars | 15 g | |
| Protein | 0 g | 0% |
| Potassium | 13 mg | 0% |
| Calcium | 2.7 mg | 0% |
| Iron | 0.76 mg | 4% |
| Magnesium | 2.1 mg | 1% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | 0 mg | 0% |
Source: USDA FoodData Central · Public domain
FDC 167743Original analysis by NutriVerdict
What it is rich in
Nutrients supplying at least 10% of the Daily Value per 100 grams. 20% or more is an excellent source.
Original analysis by NutriVerdict
Versus the sweets median
Original analysis by NutriVerdict
More nutrient-dense swaps
Foods in the same category that score higher on nutrient density.
Candies, sweet chocolate coated fondantDensity 6 vs 5Candies, marshmallowsDensity 6 vs 5Candies, jellybeansDensity 6 vs 5